2 Easy Exercises to Resolve Buttock and Thigh Pain

Buttock and thigh pain are common symptoms of patients we see at Solutions Physical Therapy & Sports Medicine. These symptoms commonly occur with sitting, driving and bending and lifting. 

One of the reasons this happens is from pressure on the sciatic nerve. Pressure on the nerve can come from an irritated lumbar disc due to repeated or prolonged flexion of the spine. It can also happen when the low back muscles stop working as a result of sitting for long periods of time.  Here are 2 easy exercises you can do to address these issues and help resolve and prevent buttock and thigh pain.

Prone Press Up

Start by lying flat on your stomach and press up as high as you can into the position shown below. You might feel some pressure in your low back. However, don’t push through any sharp pain.

This should be a fairly comfortable position. Hold for 2 seconds at the top and then come back down. Do this 4 to 5 times a day, 15 to 20 repetitions each time. It sounds like a lot, but frequency is better here.

Bridges

Make sure to keep you back straight throughout the movement. Your hips should be the main area of movement. You should feel this working in your butt and low back muscles.

Start with 10 reps and hold for 10 seconds. Do these twice a day. Try to work up to 3 reps of 30 second holds.

The exercises above are good ways to start you down the pain free path. However, if you’ve tried these and you’re still hurting, we’d love to help you! At Solutions Physical Therapy & Sports Medicine, we’re experts at evaluating sciatica pain and will develop a plan to help you overcome it.

Call our office at 703-810-7487,, or click here and a member of our team will schedule you an evaluation with one of our expert physical therapists.